Science of zone 2 cardiovascular exercise | Inigo San Millan, PhD
Sep 4, 2023
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Dr Inigo San Millan, an expert in metabolic health and sports performance, decodes the science behind Zone 2 training. They discuss metabolic health, mitochondria, energy zones, glucose vs. fat metabolism, lactate's impact on mitochondria, establishing an aerobic base, carbohydrates' influence on metabolic health, recognizing Zone 2, and the role of Zone 2 in fat loss. They also explore the importance of Zone 2 training for improving lactate clearance, performance, and metabolic health, and discuss the benefits of physical activity, diet, and mitochondrial function.
Zone two training optimizes mitochondrial health by stimulating slow twitch muscle fibers.
Lactate serves as an indicator of mitochondrial function and overall health.
Glycolytic capacity plays a vital role in metabolic health and performance.
Zone two training offers numerous health benefits, including improved mitochondrial function and cardiovascular health.
Polarized training, with a majority of workload in lower intensities, is more sustainable and beneficial in the long term.
Deep dives
The Importance of Zone Two Training for Mitochondrial Health
Zone two training, which involves moderate intensity cardiovascular exercise, is crucial for optimizing mitochondrial health. This training stimulates the slow twitch muscle fibers, where most mitochondria are located. By exercising in this zone, individuals can improve their mitochondrial function and increase their capacity to metabolize fat for energy. Zone two training also enhances lactate clearance capacity, which serves as a measure of mitochondrial efficiency. Elite athletes have a greater ability to clear lactate due to their robust mitochondria and highly functioning glycolytic system. These athletes produce more lactate but can effectively shuttle it out of the fast twitch muscle fibers and into adjacent slow twitch muscle fibers, where it acts as a fuel source. This training approach is not only beneficial for athletes looking to enhance performance, but also for everyday individuals seeking to improve metabolic health and prevent cardiovascular metabolic diseases.
Lactate as a Surrogate for Mitochondrial Function
Lactate, long considered a problematic byproduct of exercise, actually serves as a valuable indicator of mitochondrial function. It is produced during both high and low intensity exercise, and its levels can be used to assess the robustness of mitochondria. Research has shown that individuals with metabolic syndrome and other chronic diseases produce significantly higher levels of lactate due to impaired mitochondrial function. In contrast, elite athletes are able to efficiently clear lactate from fast twitch muscle fibers and shuttle it to adjacent slow twitch muscle fibers. Lactate clearance capacity is closely associated with mitochondrial health and serves as a window into metabolic function. Future research may even consider resting lactate levels as an indicator of overall health.
Optimizing Glycolytic Capacity and Mitochondrial Function
Glycolytic capacity, also known as the turbo, plays a vital role in metabolic health and performance. Training intensities in zones four and five stimulate the glycolytic system, facilitating the breakdown of glucose and lactate production. These intense workouts lead to increased expression of transporters, such as MCT4, responsible for shuttling lactate out of fast twitch muscle fibers. Additionally, zone four and five training enhances the MCT1 transporter in slow twitch muscle fibers, allowing for lactate uptake and efficient utilization within the mitochondria. By optimizing both the glycolytic and oxidative phosphorylation systems, individuals can improve metabolic flexibility, lactate clearance, and overall mitochondrial function.
The Benefits of Zone Two Training for Overall Health
Zone two training, characterized by moderate intensity cardiovascular exercise, offers numerous health benefits. By focusing on this zone, individuals can enhance mitochondrial function and improve metabolic health. This training approach targets slow twitch muscle fibers, where most mitochondria are found. Zone two training increases fat oxidation and lactate clearance capacity, promoting efficient energy utilization. Additionally, it improves cardiovascular function, enhances endurance, and supports longevity. Incorporating zone two training into regular exercise routines can significantly contribute to overall health and well-being.
Importance of Polarized Training and Lower Intensity Workload
One of the main ideas discussed in the podcast is the importance of polarized training and the majority of workload in lower intensities. This approach is widely used with athletes and has shown positive results in improving metabolic function. The speaker emphasizes that the misconception of athletes constantly training at high intensities is not sustainable and can lead to overtraining. By focusing on lower intensities, athletes and individuals can achieve better long-term results and avoid negative impacts on performance.
Mitochondrial Function and the Role of Zone 2 Training
The discussion delves into the importance of mitochondrial function in improving overall health and fitness. The speaker highlights that mitochondrial function is a key factor in performance and has a significant impact on metabolic health. Zone 2 training is considered to be the most effective in improving mitochondrial function. By engaging in exercise at an intensity where one can have a conversation with difficulty, individuals can stimulate mitochondrial adaptations and enhance both the function and number of mitochondria within their muscle fibers.
Benefits of Regular Zone 2 Training and Sustainable Approaches
The podcast emphasizes the benefits of regular zone 2 training for longevity and metabolic health. The speaker suggests that the recommended 150 minutes of exercise per week may not be enough to maximize these benefits, and individuals should aim for higher amounts of zone 2 training, ideally around 300 to 400 minutes per week. It is essential for individuals to choose exercise modalities that they enjoy and find sustainable for the long term. The speaker recommends using the talk test to gauge the appropriate intensity for zone 2 training, ensuring that it remains at a challenging yet comfortable level.
Importance of Biosensors in Exercise Guidance
The speaker discusses the future of biosensors in exercise guidance and highlights their potential significance in providing more specific guidance for exercise. He mentions the current availability of biosensors for glucose monitoring, which is particularly beneficial for individuals with type one diabetes. However, he notes the importance of calibration and accuracy in these devices, highlighting the challenges faced even with expensive laboratory metabolic cards. The speaker expresses caution regarding the trustworthiness of smaller, less expensive devices, questioning their calibration and accuracy. Overall, he emphasizes the need for reliable biosensors to guide exercise in a more personalized and precise manner.
Understanding Zone 2 Training and Fat Oxidation
The speaker delves into the concept of Zone 2 training and its impact on fat oxidation. He explains that Zone 2 training stimulates the development of healthy mitochondria, which are crucial for converting chemical energy into mechanical energy. He suggests that individuals aim for 300 to 400 minutes of Zone 2 training per week to maximize the benefits. The speaker dispels misconceptions about the magical fat-burning properties of Zone 2 training and highlights the relatively small amount of fat oxidized during this type of exercise. He emphasizes the importance of patience, proper nutrition, and overall energy balance for fat loss. Furthermore, he stresses the significance of incorporating other forms of exercise, such as resistance training and high-intensity intervals, to complement Zone 2 training and improve overall metabolic health.
Episode #277. Curious about the buzz around Zone 2 training? Dr Inigo San Millan, an expert in metabolic health and sports performance, joins me to decode the science behind Zone 2. Learn how to fine-tune your exercise intensity for metabolic flexibility, longevity, and peak performance.
We discuss:
Introduction (00:00)
Understanding Metabolic Health (2:21)
Metabolic Health Among Elite Athletes: Exploring the Perfection of Studying (6:40)
Metabolic Health, Mitochondria, and Nutrition (8:00)
Defining 'Metabolise' (14:41)
Exploring Metabolic Flexibility (18:33)
Determining the Causes of Mitochondrial Dysfunction (21:01)
The Role of Oxygen in Energy Production Mechanisms (24:44)
Comprehending Energy Zones (28:07)
Energy Metabolism Mechanisms: Glucose vs. Fat (40:27)
Zone 2's Optimal Stimulation of Mitochondria (45:29)
Lactate's Impact on Mitochondria: Unraveling the Effects (50:46)
Managing Lactate Levels: Strategies Employed by Athletes (59:37)
Establishing an Aerobic Base (1:15:13)
Inducing Mitochondrial Stimulation Through Zone 2 Training (1:17:31)
Strategies for Enhancing Mitochondrial Count (1:19:27)
Carbohydrates' Influence on Metabolic Health (1:29:26)
Metabolic Health in Sedentary Lifestyles: Understanding the Impact (1:31:04)
Zone 2 Demystified: Unveiling Its Significance (1:37:59)
Recognizing Zone 2: How to Identify Your State (1:39:57)
Monitoring ATP Production Fuel via Specialized Devices (1:49:12)
Zone 2's Role in Fat Loss: Separating Fact from Fiction (1:53:49)
Optimizing Zone 2 Intensity for Maximum Results (1:59:59)
Weekly Zone 2 Prescription for Robust Mitochondrial Health (2:07:24)
Effective Modalities for Zone 2 Training: Making Informed Choices (2:11:50)
Resistance Training's Integration within Zone 2 Regimen (2:18:11)
The Optimal Timing for Zone 2 Training: Navigating the Day (2:20:29)
Supplements and Their Relevance to Zone 2 (2:26:17)
Summarizing the Essence of Zone 2 (2:35:06)
Amplifying Training Benefits: Embracing Zones 3 and 4 (2:38:17)
Outro (2:40:04)
Connect with Dr Inigo San Millan on Instagram and Twitter/X. If you’d like to listen to the episode with Dr Herman Pontzer that we mentioned in this conversation, you can do so here.
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For more insights and supporting studies, visit The Proof website for the full show notes.
Enjoy, friends.
Simon
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